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  6. Chuck steak vs. Arborio rice

Chuck steak vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between chuck steak and arborio rice

  • Chuck steak has more vitamin B12, zinc, selenium, vitamin B6, phosphorus, vitamin B3, and vitamin B2, while arborio rice has more manganese.
  • Chuck steak covers your daily need for vitamin B12, 126% more than arborio rice.
  • Chuck steak has a lower glycemic index. The glycemic index of chuck steak is 0, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Rice, white, short-grain, enriched, cooked.

Infographic

Chuck steak vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1150%
Contains more IronIron +67.8%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +484.8%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2875%
~equal in Copper ~0.072mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +212.3%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more Vitamin B6Vitamin B6 +532.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +148.5%
Contains more FolateFolate +883.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +958.5%
Contains more FatsFats +10236.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.1%
Contains more OtherOther +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +16205.2%
Contains more Poly. FatPolyunsaturated fat +1520%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chuck steak Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chuck steak Arborio rice DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.4mg 75%
Protein 24.98g 2.36g 45%
Saturated fat 8.66g 0.051g 39%
Selenium 27.5µg 7.5µg 36%
Fats 19.64g 0.19g 30%
Cholesterol 87mg 0mg 29%
Vitamin B6 0.373mg 0.059mg 24%
Monounsaturated fat 9.457g 0.058g 23%
Phosphorus 193mg 33mg 23%
Vitamin B3 4.663mg 1.493mg 20%
Manganese 0.012mg 0.357mg 15%
Choline 79mg 14%
Folate 6µg 59µg 13%
Vitamin B2 0.191mg 0.016mg 13%
Iron 2.45mg 1.46mg 12%
Carbs 0g 28.73g 10%
Potassium 325mg 26mg 9%
Vitamin B1 0.066mg 0.164mg 8%
Calories 277kcal 130kcal 7%
Vitamin B5 0.752mg 0.397mg 7%
Polyunsaturated fat 0.81g 0.05g 5%
Magnesium 22mg 8mg 3%
Sodium 71mg 0mg 3%
Calcium 16mg 1mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 7µg 0µg 1%
Copper 0.077mg 0.072mg 1%
Vitamin K 1.6µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 0g 28.73g N/A
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.027mg 0%
Threonine 1.099mg 0.084mg 0%
Isoleucine 1.062mg 0.102mg 0%
Leucine 2.009mg 0.195mg 0%
Lysine 2.184mg 0.085mg 0%
Methionine 0.709mg 0.056mg 0%
Phenylalanine 0.951mg 0.126mg 0%
Valine 1.129mg 0.144mg 0%
Histidine 0.809mg 0.056mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chuck steak Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Chuck steak
12%
Arborio rice
Minerals Daily Need Coverage Score
65%
Chuck steak
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 87mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 8.609g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.